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Photo:Dima Berlin/Getty Images
Dima Berlin/Getty Images
If you find it challenging to get a good night’s sleep, you’re not alone. By some estimates, up to 70 million Americans experience sleep disorders, per theNational Heart, Lung and Blood Institute. According to the NHLBI, inadequate sleep increases the risk of developing chronic health conditions like hypertension, diabetes and depression. Poor sleep habits may also disrupt metabolic health, which can lead to weight gain, per a 2023 article inNature Reviews Endocrinology. “Sleep hygiene plays a big part in one’s overall health,” saysDanielle Townsend, RDN, LD. “Your body typically needs seven to nine hours of good-quality sleep to properly restore itself.” However, those hours can be difficult to get, especially if you struggle to fall asleep and stay asleep.
Knowing which sleep-disrupting habits to avoid is essential to developing a nightly routine that willgive you the best rest possible. Thankfully, many of the best sleep-promoting strategies are simple to implement in your daily life. Learn more about the surprising habits that disrupt your sleep and how to avoid them.
The #1 Habit You Should Break for Better Sleep, According to a Dietitian
1. Having Too Much Screen Time
Screen time, especially in the hours before bed, is associated with negative effects on sleep. Screens produce blue light, which reduces melatonin circulation, per the 2023 article. Melatoninplays a central role in sleep onset, and lower circulating levels may make it more difficult to fall asleep. Additionally, computers, smartphones and smartwatches often have alerts or notifications that distract from or interrupt sleep. These distractions can make it difficult to prioritize sleep, ultimately cutting into the total time spent sleeping per night.
2. Drinking Alcohol Before Bed
While alcohol can initially promote relaxation and increase drowsiness, which often makes it easier to fall asleep, it may surprise you to learn that it can significantly disrupt sleep as the night goes on. “The reality is that just one glass of wine, beer or drink impacts your sleep,” saysCarolyn Williams, Ph.D., RD, an anti-inflammatory diet expert and co-host of the podcast Happy Eating. Because of how the body metabolizes alcohol, it negatively affects your sleep later into the night. “It may not be obvious, but alcohol impacts your REM sleep—that deep, restorative level of sleep,” Williams says. “It can also cause you to wake up during the night, which, even if you go right back to sleep, is disruptive to overall sleep quality.” Instead of drinking alcohol before bedtime, replace alcoholic beverages with nonalcoholic options like sparkling water, herbal tea or other favorite drinks, such as a deliciousTart Cherry Nighttime Mocktail. If you choose to drink alcohol, aim to limit it tofour hoursbefore bed to prevent negative effects on sleep quality, per a 2019 study inSleep.
3. Relying Heavily on Caffeine
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4. Limiting Daily Activity
5. Having an Inconsistent Bedtime
6. Not Getting Daylight Exposure
Spending time outsidemay not be your No. 1 priority in colder months or when your schedule is packed with work and other responsibilities. But staying inside too much can significantly affect your sleep—and not in a good way. Exposure to daylight, especially in the morning, can help regulate the circadian rhythm. A simple solution is to enjoy the quiet morning hours outside for a few minutes. Even better, plan for a short walk in the morning to get the combined benefit of the morning light plus exercise, both of which will improve sleep quality.
The Bottom Line
Sleep is often overlooked as not having a significant impact on health. Instead, the emphasis on diet and exercise creates a missed opportunity to greatly improve well-being. While all three components play a significant role in a healthy lifestyle, sleep shouldn’t be the last priority. Quality sleep can spill over to other areas of your life, making it easier to maintain healthy habits. If you struggle to get a good night’s rest, look at your daily routine and see what small behavioral changes you can implement to promote better sleep. The effect will benefit all aspects of your health, not just your energy level.
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